TRAINING
TRAINING
My way of training is based on feeling, in the desire that I have to climb a peak, a valley discovered .... There is an obligation to get in shape to a race, but the coach is the same goal in itself. This is not a training plan to follow. Each person has certain characteristics, availability and different motivations and training must adapt to this.
DAY BY DAY:
When I'm at home I enjoy spending time in the bush, I leave in the morning between 3-5am and afternoon between 1h-1h30. Always on the mountain, a technician, to climb a peak, traversing a valley. The intensity depends on how I feel. If I'm tired, I slow down. Gassss If I feel good!
GENERAL:
I divide my year into 2 seasons:
- Skiing: from November to May: I only ski mountain, two sessions a day. 30-35h a week load, 20h normal week and about 15 weeks of competition. About 500h and 250,000 - 300.000m of positive slope.
- Trail: from May to November: Most of the train is running in the mountains (80%) the rest is road bike. They are 2 sessions per day (3-4h morning and 1-2 pm) or a long 7am. Between 20 and 35h the weeks of training and a 16h race week. They go about 450-500h and 200.000m of positive slope.
Here you can follow my workouts a day to day:
http://www.movescount.com/members/kilianjornet
Here the principles of training:
1) Principle of Individuality:
Each person is unique. Not only morphological and physiological characteristics are different, the man is something more than the sum of these parts. It is a mistake to expect identical reactions between two individuals performing the same job. This principle is crucial because it indicates that it is not to copy what others do.
2) Principle of Specificity:
The training has to play the most similar to the features found in the competition. Running across a mountain, we must train in the mountains, technical trails, and if not look for what fits you the best.
3) Principle of overloads:
A workout is a burden, a job (like work, stress ...) and this will need a break later in order to assimilate it. The charges can build up and then make a rest period to recover, before coming to overtraining.
4) Principle of continuity:
It is best to train little continuity lot one day and then rest a week. Continuity is essential to maintain a good fitness level.
5) Principle of Recovery:
recovery is part of training. And it has perhaps more important even than the active phase. And recovery is "not training" but be rejajado, stretching, drinking ...
Continue in the mountains, basic tips:
- Stop where you go to the family in the shelter, timetable, itinerary, etc ...
- Plan your trip: maps, books, past experiences, etc ...
- Study the weather and avalanches before leaving.
- Be careful, know your technical and physical level and adaptation to this choose the trail and equipement.
Enjoy!
DAY BY DAY:
When I'm at home I enjoy spending time in the bush, I leave in the morning between 3-5am and afternoon between 1h-1h30. Always on the mountain, a technician, to climb a peak, traversing a valley. The intensity depends on how I feel. If I'm tired, I slow down. Gassss If I feel good!
GENERAL:
I divide my year into 2 seasons:
- Skiing: from November to May: I only ski mountain, two sessions a day. 30-35h a week load, 20h normal week and about 15 weeks of competition. About 500h and 250,000 - 300.000m of positive slope.
- Trail: from May to November: Most of the train is running in the mountains (80%) the rest is road bike. They are 2 sessions per day (3-4h morning and 1-2 pm) or a long 7am. Between 20 and 35h the weeks of training and a 16h race week. They go about 450-500h and 200.000m of positive slope.
Here you can follow my workouts a day to day:
http://www.movescount.com/members/kilianjornet
Here the principles of training:
1) Principle of Individuality:
Each person is unique. Not only morphological and physiological characteristics are different, the man is something more than the sum of these parts. It is a mistake to expect identical reactions between two individuals performing the same job. This principle is crucial because it indicates that it is not to copy what others do.
2) Principle of Specificity:
The training has to play the most similar to the features found in the competition. Running across a mountain, we must train in the mountains, technical trails, and if not look for what fits you the best.
3) Principle of overloads:
A workout is a burden, a job (like work, stress ...) and this will need a break later in order to assimilate it. The charges can build up and then make a rest period to recover, before coming to overtraining.
4) Principle of continuity:
It is best to train little continuity lot one day and then rest a week. Continuity is essential to maintain a good fitness level.
5) Principle of Recovery:
recovery is part of training. And it has perhaps more important even than the active phase. And recovery is "not training" but be rejajado, stretching, drinking ...
Continue in the mountains, basic tips:
- Stop where you go to the family in the shelter, timetable, itinerary, etc ...
- Plan your trip: maps, books, past experiences, etc ...
- Study the weather and avalanches before leaving.
- Be careful, know your technical and physical level and adaptation to this choose the trail and equipement.
Enjoy!
